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Creatine for women & athletes

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Creatine

Citation: Smith-Ryan, A.E; Cabre, H.E; Eckerson, J.M; Candow, D.G. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients 2021, 1303 877. https://doi.org/10.3990/nu13030877
Academic Editor: Patrick Diel
Received: January 15, 2021
Accepted: March 5 2021
Published: March 8, 2021
- “Dietary supplement use has repeatedly been reported to be highest among educated women, and also appears to increase with age.”
- “Metabolic changes associated with a normal menstrual cycle. “
- Estrogen is considered a master regulator of bioenergetics, with the highest levels occurring during the luteal phase of the cycle (which begins just after ovulation and goes through the end of the cycle)
- “Given increased protein turnover and challenges with glycogen saturation, creatine supplementation may be even more effective in the high estrogen/luteal phase

When to take Creatine in Menstrual Cycle

“Given increased protein turnover and challenges with glycogen saturation, creatine supplementation may be even more effective in the high estrogen/luteal phase

- A considerable amount of evidence indicates that creatine is an effective ergogenic aid for increasing strength, power, and athletic performance in females to use creatine may be due to fear of weight gain or other adverse side effects, which are largely unfounded, particularly in women.
- This rapid weight gain is more prevalent among males; weight may rapidly and temporarily increase with a loading dose which reflects an increase in cellular hydration (i.e. water weight). This is a positive aspect for increasing hydration.
- Weight gain may also result if creatine is consumed with a commonly recommended 1.0 g.kg-1 body wight of carbohydrate; this is likely not the best strategy for supplementation in females. When reviewing the literature that has examined the effect of creatine supplementation on a variety of performance indicies in females, the beneftis firmly outweigh any assoicated risks or reproted adverse events.
- High intensity, short duration activities or repeated bouts of high-intensity exercise with short rest periods such as jumping, sprinting, and resistance training
- Increase levels phosphocreatine can more rapidly re-phosporylate adenosine diphosphate to ATP via the creatine kinase reation.
- Phosphocreatine buffers hydrogen (H+) ions that accumulate eduring high-intensity exercise and may delay the onset of fatigue
- Allows for a greater stimulus for training which results in physiological adaptations that lead to increases in muscle mass, strenghth, and muscle fiber hypertrophy.

Strength, Exercise, and Sport Performance

The relative effects of endogenous creatine (naturally produced by the body) vs. no creatine are clear—without enough creatine, your muscles fatigue faster, recovery slows, and performance declines. While your body does produce creatine, it’s often not enough to sustain high-intensity exercise or endurance training. Supplementing with creatine helps replenish ATP stores, allowing for greater strength output, improved stamina, and faster recovery.

Athletes, runners, and fitness enthusiasts benefit from creatine’s ability to enhance power, delay fatigue, and optimize muscle efficiency. By ensuring your energy reserves stay charged, creatine allows you to push harder, perform better, and recover faster—giving you the edge in strength, endurance, and overall sport performance.

Your body naturally produces creatine in small amounts, and you can get some from foods like red meat and fish. However, for active individuals—especially runners and endurance athletes—diet alone often isn’t enough to maintain optimal creatine levels. Since creatine plays a key role in replenishing ATP, low levels can lead to faster fatigue, reduced power output, and slower recovery. Supplementing ensures a steady supply of energy, helping you train harder, recover faster, and perform at your best.
Creatine isn’t just for building muscle—it’s about efficiency and endurance. By increasing phosphocreatine stores, your body can regenerate ATP more quickly, keeping your muscles fueled during long runs and intense workouts. This means more reps, longer distances, and stronger performance. Regular creatine intake also enhances glucose uptake in muscles, helping regulate energy levels and prevent early fatigue.
Beyond performance, creatine supports faster muscle recovery, reduced inflammation, and even cognitive benefits. Since it aids in pulling water and nutrients into muscle cells, it helps with muscle repair and hydration, key factors in reducing soreness and injury risk. Over time, consistent creatine use leads to greater strength adaptations, improved endurance capacity, and better overall athletic longevity—helping you not just train, but sustain peak performance.